Sunday December 14th, 2014

Sunday December 14th, 2014

A.
Strength
Pause Front Squats 3 x 5 @ 60% with 2 second pause

B.
WOD
Five rounds for time of:
Wall Ball x 10 reps
Pull-Ups x 10 reps
rest 60 seconds

CrossFit Olympic (Weightlifting) WOD Class:

5 x 3 – Snatch Drops, dowel barbell – solid lockout when you reach the bottom
5 x 3 – Heaving Snatch Balance

Snatch
5 x 50%
3 x 60%
3 x 70%
* Rep should not be unbroken, reset and execute the lifts well

Clean & Jerk
5 x 50%
3 x 60%
3 x 70%
* Rep should not be unbroken, reset and execute the lifts well

5 x 3 Front Squats – 70%

CFC - Author

Leave a Reply